Hola everyone!
Just another tip from La Pura Vida Sana!
Top 3 foods to have in your pantry and or refrigerator:
quinoa
a good brand of protein powder
a salad (make a big bowl to last for the week)
Here, you’ll find a few meals you can get out of the salad and or quinoa combined.
As for the protein powder, it is the perfect meal replacement and or protein snack…in the form of a liquid.
You can make a medium pot of quinoa to last for the week to use in various meals, even salads. Quinoa is a great grain and a good source of protein. The Mayans used it for centuries. You can put it in salads and even make your own version of the infamous Panera grain bowl. Quinoa can be purchased at an affordable price at stores such as Aldi’s, which carries a healthy brand of organic foods called Fit and Active. Also, quinoa is very easy to cook. See link to video HERE.
Quinoa, the heavenly grain from the Mayans
Quinoa is a grain that was cultivated and used by the Mayans during their time on this earth. In Peru, it is still a staple of the everyday Peruvian diet. Click on the link below to read some fun facts and history of quinoa. This link also includes a recipe for Peruvian Quinoa salad. RECIPE
Some other quick recipes for quinoa
The first recipe is a Loaded Taco recipe. You can substitute Greek yogurt or a dairy-free yogurt such as Almond yogurt or Forager’s Cashew yogurt and for the Feta cheese, substitute a non-dairy cheese.
The next recipe is called a Heavenly Grain bowl. Because peanut is so hard to digest, I used almond butter to make the sauce or you may use cashew butter. For the sodium content, you may use less soy sauce and less sriracha sauce. This recipe is from The Blue Zone by Dan Buettner
Ingredients
¼ cup peanut butter
¼ cup rice vinegar
3 Tbsp soy sauce
1-2 Tbsp sriracha
1 tsp sesame oil
¼ cup water, as needed
1 (15.5-oz) can chickpeas or black beans, drained and rinsed
1 Roma tomato, chopped
½ onion, finely chopped
3 cups cooked barley, quinoa or brown rice (or a combo)
2 cups chopped spinach or shredded lettuce
1 avocado, diced
1 lime, cut into wedges
Chopped peanuts, for garnish
Toasted sesame seeds, for garnish
Cilantro, for garnish (optional)
Directions
In a small bowl, whisk first 5 ingredients. Whisk in water, a tablespoon at a time, to desired consistency. In a medium bowl, combine chickpeas, tomato and onion.
Divide barley, quinoa or brown rice evenly among 4 bowls. Top evenly with chickpea mixture, spinach and avocado. Garnish with peanuts, sesame seeds, lime wedges and, if desired, cilantro. Dollop evenly with dressing.
The protein powder in your pantry
The protein powder can serve as a meal replacement or just a protein shake/smoothie. A great brand to get is Growing Naturals. This brand has no sugar, gluten free and dairy free. You can add kale or spinach and a fruit. I also add 1/3 cup of oats to make it really filling. There are several brands and types of protein powders out there. However, my go-to types of protein powders are Brown Rice and Pea protein powders. One brand that I generally use is Growing Naturals.
The Ultimate Salad
The third item for your pantry is a salad. In various cultures, salads come in different variations. They range from the American Tossed salad (lettuce, tomato, cucumbers, carrots with your choice of salad dressing. However, in cultures outside of the US, salads take on a deeper complex mixture of colors, textures, and tastes. In some cultures, they are the centerpiece of a meal or side dish, but whichever they are, you can guarantee a salad rich in taste that awakes the senses. Below I have some links to some salads that I’ve had in my travels along with the history of traditions that go with them.
The ultimate Greek salad
The original Taco salad and its history
Great Latin American salads
Food in Latin America is as varied as its countries’ traditions and customs. Did you know that they say the César salad was first served in Tijuana, Mexico in 1924? Qué guay! Click on THIS LINK and prepare some of these recipes. Aproveche!
Salads in South America!
Then there are the salads from Europe. A lot of the foods are centered around fish, yogurt and fermentation/pickling.
Enjoy some of the recipes via the links below:
https://www.newscancook.com/recipe/norwegian-chopped-salad-2/
https://www.food.com/recipe/norwegian-cucumber-salad-agurksalat-423204
In your meal preparation for the week, make a big bowl of salad.
It can be eaten as a side vegetable or be the base for a meal. One way to do this is by adding a protein such as fish---salmon, chicken, lean grass-fed beef seasoned with chili seasoning (or Beyond Meat or Impossible Burger meat). Along with a sprinkle of almonds/walnuts and cranberries.
Be careful with salad toppers so as not to add too many calories to the salad. When making your salad, you can change it up with either spinach, kale or lettuce. Or, you mix all three together.
Here’s a link for some of my favorite salad recipes that I’ve tried: RECIPES
Well, that’s all for now my Multicultural Foodies!
